Fitness Blog
Healthy Habits
April 12, 2021
Uniquely YOU
March 17, 2021
Almost a year later .....
February 23, 2021
Strategies for Mental Health
January 26, 2021
Healthy Habits
April 12, 2021
“If you pick the right small behaviour and sequence it right, then you won’t have to motivate yourself to have it grow. It will just happen naturally, like a good seed planted in a good spot.” ―BJ Fogg
I recently had a conversation with one of my good friends about all the things she wants to do consistently but can’t motivate herself to do. Does this sound familiar? Of course, exercise was at the top of her list. She knows how important it is to exercise, she understands the benefits beyond the physical and she expressed to me how much better she feels when she moves her body.
Just do it, it’s so simple…but is it really?
I can’t tell you the number of people I’ve had this exact conversation with. My friends all know I’m a “fitness professional” and new acquaintances find out quickly when they ask “what do you do”? Inevitably, they ask me, how can I make myself exercise? So, here are my tips and tricks.
- This is the most important tip; do something you like to do. If you hate running and try to force yourself to do it, you won’t. Did you love to dance when you were a kid? Was there a sport you loved? Do you like to be surrounded by nature? Do you love dogs, and can you offer to walk a friend’s dog if you don’t want to get your own?
- Get an accountability partner. Most of us are more than willing to let down ourselves but would never let down someone else. Do you have a friend you can walk with? Do you have a friend you can call while you walk, maybe someone who lives in a different city that you rarely see (and not just during Covid)? Can you create a text chain of friends who will encourage and motivate each other to keep moving? You could enlist a workout buddy and you don’t have to exercise together. You could set up a system that you have to text your buddy after your daily dose of movement. If you break the chain (or your buddy) does, you could “owe” them something, money, a dinner on you, something meaningful to both of you.
- Can you pair something you like to do with something you don’t want to do? This idea comes from best-selling author Gretchen Rubin’s book (I highly recommend this great read). She suggests the strategy of “pairing”. Maybe there is a podcast you love to listen to, so you only allow yourself to listen while you’re walking. Or perhaps a favourite TV (insert Netflix, Prime, Disney+) that you only watch while walking on your treadmill or stationary bike. Don’t have any equipment at home? Replace the equipment with some stretching or walking on the spot.
- Another tip that works really well for me is to find your peak movement zone. I prefer the morning. I set my workout clothes next to my bed and put them on first thing (often layering over when it’s cold out). And I don’t shower or “fix” myself up. Once my hair is “done”, I have no desire to get sweaty and start the process over again. Now, of course, a walk, some yoga or stretching may be different.
- My last tip, also from Gretchen Rubin’s book, set up a system of rewards for yourself. But be careful, choose your reward wisely. It’s easy to use sweet treats as a reward or something you’ve been longing for, but that can be dangerous if you set it up that once you complete a 30-day yoga challenge, you can buy that coveted new bag. What will the incentive be to keep doing yoga? Find a reward that will encourage to keep the new habit, maybe some new yoga clothing or a new yoga mat.
So, I will leave it at that for now, five actionable tips to help you form a new healthy habit. I hope you will find these strategies useful. Let us know how it goes, connect with us @humberfitnessnorth on IG.
Uniquely YOU
March 17, 2021
Think differently......... Be uniquely you!
These words scared me when I was younger. I didn’t want to be “different” - I wanted to blend in with everyone. If someone was wearing the newest fashion trend, I wanted it. If one of my schoolmates had the latest hair style – I wanted that too. I tried my hardest to “fit in” by molding myself to look like everyone else. However, it never made me feel better. I thought it was because I did a poor job of looking like them. The real answer was so much more. A combination of low self-esteem caused by people saying I was “ugly” or “fat” or something similar – anything that would make them feel better about themselves by making me feel like I was not worth anything. I was the type of kid that accepted what people said and never challenged it – a trait that led to many years of struggling.
Many years later I met someone who encouraged me to embrace who I was and what made me unique. What I thought of as a negative attribute, my friend wanted me to embrace as something that made me uniquely me. For instance, I really disliked growing up with crooked teeth and had always dreamt of perfect, straight white teeth, but my parents could not afford to get me braces. I honestly thought my teeth made me look “ugly” - but I was taught to look at this and question by whose standard did this make me “ugly”. On the other hand, my friend totally embraced her front tooth gap and other physical differences, and never let anyone define who she was or was not.
This made me wonder – who is setting these so-called standards of what beauty is? The standards that lead people to surgically change their looks – the standards that make people treat others badly because they look differently? Why do people want straight hair or curly hair – curves or no curves, super white teeth or natural looking. Why are we allowing any individual or any group to dictate to us what beauty is? Truth is, they can only do it because we allow them to. The people who I truly admire are those who are unabashedly themselves and do not care what anyone else thinks.
If we take a look at what was considered beautiful from decade to decade, we will see that “beauty” has had many different definitions.
Some examples of what was considered the “in” looks throughout the years are:
Renaissance (1400 – 1700) - hourglass shape – full bosom and hips, rounded stomach, fair skin
Victorian England (1837 – 1901) - full figured with a cinched waist
Roaring 20’s (1920’s) - boyish figure, no curves, short hair, clothes downplayed their waist
Golden Hollywood Age (1930’s - 1950’s) - curves, hourglass figure, slim waistline
1960’s - thin figure, slim legs, adolescent physique
1980’s - svelte but curvy, athletic
2000’s - flat stomach, curvy butt, physically fit
*from https://www.scienceofpeople.com/beauty-standards/ *
It’s interesting how the trend has moved back and forth between full-figured and thinner.
My hope is that moving forward, the world can learn to embrace everyone no matter what they look like - that beauty will not be defined by what a person looks like, but rather by how they behave and treat others, and that individuals can truly embrace the reality that they ARE beautiful in many ways, shapes and forms, inside and out.
Leanne Henwood-Adam
Fitness Coordinator, Humber College - North Campus
Almost a year later .....
February 23, 2021
March 13, 2020 – we were informed that Humber College would be closing its doors due to the COVID virus outbreak. We all thought that we’d be closed for a few weeks and then all would be back to normal. Well, almost one year later, we are still waiting for our lives to return to something that resembles our pre-COVID ones.
As with any event that can uproot our normal everyday lives, we know that it can have profound effects on us. Some will use stress and change to move them forward in a positive way with new ideas, and some will be profoundly affected negatively in many ways.
One positive that has happened during this pandemic is that mental health has been brought to the forefront of governments' agendas around the world. Another is that it has also made many of us more aware of the challenges that face anyone who has to navigate the world while dealing with a mental health challenge.
I was interested to learn if the pandemic had altered our way of thinking about mental health and posed two questions to my colleagues, friends, and students. Here is what they shared with me:
Question #1 - Since the pandemic began, what have you found has helped you the most with your mental health? (eg. talking to friends, attending virtual fitness classes, going for a run, family......)
“Most important to my mental health is a tie between strengthened connection with my family and exercise/fitness/cycling (and great when they go together!)” ~Ian Crookshank~
“Me time – taking time to decompress going for a walk, stretch, watch a show, read a book or cook a healthy meal. Anything I can do to turn my mind off from the stress and focus on something positive.” ~Anonymous~
“Exercise and fresh air.” ~Anonymous~
“Scheduling regular virtual games nights with my extended family has been a huge boost. We all live in different cities, so it’s actually been nice to “see” them weekly.” ~Deb Singer~
“With all the time being spent locked indoors, the #1 thing that has helped with my mental health, and my mood in general, has been going for a daily walk outdoors. The fresh air and a reminder that there is a world outside of "the screen" provides a positive boost that helps me get through this challenging time.” ~Ajay Rampersad~
“We adopted a rescued boxer dog the first week we were home (not anticipating it would go on for as long as it has, but still, knew it would be a good time for a new dog to acclimate to a new home). Hands down, it was the best thing to help a boxer dog in need. We are regularly active but walking a dog allows me to actually slow down and just be with my thoughts and I think that helps in these difficult times. Plus, there is just a general good feeling about rescuing a dog. ❤️” ~Stephanie Maggs~
“On-line classes, especially yoga, and Chris, Amanda, and Kendra's cardio/strength classes have been most helpful, as have long walks and hikes in the conservation areas. Your on-line classes provide more than the physical fitness which is essential to my feeling well; they also provide a sense of continuity with the gym we have all left behind and the community of gym friends we have all made.” ~Anonymous~
“Since the pandemic began, I have found it has been a huge transition from being constantly physically connected to people to being mostly alone. This is a large change for someone who is an extroverted people person. I've found the best way to keep my mental being healthy is taking care of my physical body, by doing what I enjoy doing most. Walking with my Nordic poles outdoors in nature; doing yoga stretches, light weights, and dancing to some good music!
By keeping moving and active, the mood does brighten, and you can make the Most of your Day.
Teaching my weekly YogaFlow classes helps me to feel connected to my participants and I use my imagination to visualize they are all there in the studio with me.
If I start to feel sad about missing family or not being able to do what we all wish we could do (be with others), I will text my friends and family and make them positive and light-hearted. And turn to my hobbies that I truly enjoy! Reading a good book, sewing and creating new crafts, and delving into an art project.
The mind is a powerful tool - one that you and only you can control to make it the best you can be -bring brightness, happiness and hope into the time given during the day to manifest into what makes you feel great!” ~Maureen Martin-Edey~
“In the Fall, I tripped over Tosca Reno’s 3 E’s to Health – Exercise, Emotional Well-being and Eating.
What works for one person doesn’t necessarily work for another. That being said, getting into the groove to find balance is indeed challenging. Health begins from the inside out. Focusing on what I’m putting into my body and sticking to a schedule has helped. Making time for daily nature walks and taking breaks from sitting is a must. Taking time for my spiritual growth. Paying it forward. Cooking a meal for a neighbour, picking up groceries for those who are not able to go out, or just a quick check-in to show I care. This has given me a bounce in my step.
Oh yes, and did I mention Netflix? LOL.
This pandemic is not about me. It’s about us…and those we don’t know, as we get through this one day at a time.” ~Sonya Herrfort~
Question #2 - Do you look at mental health and what needs to be done to help, differently now than in pre-pandemic times? If yes, how?
“I do look at it slightly differently. My view has shifted slightly to consider how to make mental health and perhaps more holistically “health” more equitable. I think the pandemic has opened my eyes to the traditional supports for mental health and clinical approaches to health and wellbeing privilege those in society with access or means to access those supports. The pandemic has exacerbated or emphasized where these disparities exist and has me thinking about how we look at health more holistically and think about supporting health in a way that augments or adds to clinical approaches. These approaches look like creating opportunities for connection, developing peoples’ sense of purpose, creating opportunities for people to be active, encouraging connections to the natural environment, normalizing help seeking but also wellness seeking behaviour.” ~Ian Crookshank~
“I have been extremely aware of mental health ever since my sister died by suicide in 2009, but acknowledge that we really didn't have a great infrastructure for true mental wellness before the pandemic...... I'm hopeful more light will shine on the issue during and after the pandemic. But I'm afraid we, as a society, will continue to talk the talk about it, but not actually put the money towards it to actually walk the walk. I hope I'm wrong.” ~Stephanie Maggs~
“Yes, I have always been someone that craves human connection and I believe now more than ever, finding ways to ensure a connection is paramount. I have seen it with my own family, my dad has struggled with a lack of human contact. We are social beings and the lack of interaction has been my biggest struggle.” ~Deb Singer~
“Since the pandemic started, we have all been urged to keep to our own households and away from others. This is a very vulnerable position to be in. Humans are social beings. To "socially distance" is a very difficult reality to accept. This was never an issue pre-covid, now we have to live it every day. To me, staying connected with others (virtually for now at least) and focusing on forging deeper relationships, rather than the superficial ones we settled for pre-pandemic, will be more important than ever before. “ ~Ajay Rampersad~
“Not differently than in pre-pandemic times, but more perhaps, as in more emphasis needs to be put on the ways in which we are all responsible for taking better care of our own health. In many ways, we have lost the sense of individual responsibility for our own lives. Exercise requires doing something; eating properly requires choice. We need to rediscover that wonderful feeling that comes from taking care of ourselves, from being responsible for our own lives. Too many of us have come to believe that our mental health is in the hands of pharmacology, psychology, and psychiatry. It is in our own hands, as well, and even more so. But good health, like most everything worth having in life, requires effort. And as Roosevelt said: "Nothing worth having was ever achieved without effort." Many have forgotten the joy of achievement, and it is that which, I believe, needs more focus.” ~Anonymous~
“Yes, I do look at mental health more now during these trying times - especially those around me. I like to reach out to my senior friends who are alone - a phone call works wonders. Sending words and images of inspiration and joy - brighten their day. Give my heart to those in need and be empathic and supportive to those who have family and friends who are burdened - with work or personal issues.
Teach not only yoga and movement to my class but give them a ray of brightness and hope for a wonderful day and keep reminding them to keep positive and happy.” ~Maureen Martin-Edey~
“Definitely. Everyone’s situation is different so be understanding. It starts with us. Show and share kindness. Be open-minded and flexible. Be supportive & inclusive. Reach outside of our bubble to help others. Check on our neighbours. Humble ourselves to know that everyone is experiencing hills and valleys during these unprecedented times. Be grateful each and every day. Strive to be a better version of ourselves. Be safe”. ~Sonya Herrfort~
“I always try to find a positive in every situation. There are a few I can find with the pandemic – believe it or not! With mental health, while it has been so hard on people around the world, I believe it has brought the spotlight onto mental health and the lack of support for those who are struggling. This will be a good thing as the government, employers, schools, and the medical community look for ways to put help and resources into place.” ~Anonymous~
What have you been doing to help with your or your family's mental health during these unprecedented times? Has your view of mental health changed?
Let’s continue to be KIND to one another – to help those around us who may be struggling – and remember what has become the fitness team's motto during the pandemic - “Stay safe. Stay fit. We got you!”
Are you looking for ways to help you stay fit – both physically and mentally? Check out our Virtual Fitness Classes here and our Virtual Personal Training here.
Leanne Henwood-Adam
Fitness Coordinator, North Campus
Strategies for Mental Health
January 26, 2021
As someone with a general anxiety disorder and major depressive disorder, looking after my mental health has been far from easy during the COVID-19 pandemic. Uncertainty fueled fear and overwhelming anxiety in me. I had a very difficult time adjusting to the changes that were forced on me in my everyday life. Intermittent closures in my community and workplace combined with new safety regulations that aimed to distance us from family and friends all started to take a toll on my health both physically, socially, and mentally.
As a former Varsity athlete at York University, I have always worked hard to take care of my physical health. My experiences during COVID-19 have reinforced the importance of being proactive and making my mental health a top priority. When we are mentally healthy, we can more fully enjoy all aspects of our lives, the environments we place ourselves in and the people we interact with. We can be creative, take risks and try new things. Being mentally healthy means we are better able to manage difficult times and stress.
Like so many others, my everyday life and mental health has been challenged in a world dominated by COVID-19. I realized that I needed to change my mindset, modify my routines and my lifestyle. I therefore made three adjustments to support my overall well being and mental health.
The first adjustment I made was to create a positive daily routine for myself that includes a ritual of physical activity, planned nutrition breaks, scheduled work time, time set aside to relax and a regular bedtime. It is essential for my mental health that I keep busy and have a routine. In knowing this, I made a conscious effort to plan a balance day that includes self care. Routine gives me a sense of predictability and comfort which buffers the uncertainty caused by the pandemic.
The second adjustment I made was to focus on what I could do rather than what I could not do. It is very easy to dig a deep hole for yourself as you watch too much news and dwell on the negatives of lockdown. Yes, it is disappointing when we are not able to do many of the things that seemed so normal and natural. Finding new opportunities, ways to pivot and be flexible helped me a lot. For example, the closure of gyms meant moving to daily online zoom workouts and going for a run outside instead. Hanging out at a friend’s house changed to daily walks outdoors with my friends. The closure of restaurants and malls presented an opportunity for me to try new recipes and save money instead of spending it. Going out to the movies was replaced with watching funny shows like Friends with my family or learning something new from an interesting documentary. The big plans I used to make for the weekends morphed into planning Friday night Zoom paint nights with my friends. I still have something social to look forward every week while I also reconnect with my creative side. Making these simple adjustments and enjoying the simple pleasures in life helps me feel more positive. I have found ways to create more good days for myself than bad during these restricted and uncertain times.
The third adjustment I made was perhaps the most crucial one: to stay connected and talk about how I was feeling emotionally and mentally with others. Although I managed to turn many potentially bad days into good ones, I would be lying if I said I did not struggle with anxiety and depression at times over the past several months. There were days I wanted to completely isolate myself and disconnect from others. I felt that social media was a negative influence on my mental health and I ended up disengaging from it for three months. I learned the hard way that isolating myself further just created more anxiety and depression. Avoiding isolation when we are feeling low and are already being forced to social isolate it is much easier said than done. The key strategy for me centres on being open to sharing how I am feeling and normalizing discussions about my mental health. There is no shame in asking for help from those around you or in seeking professional help. That is exactly what I did. I had to prioritize my mental health which meant, talking about how I was feeling to people I could trust like my parents or, close friends that I know have my best interests at heart. It meant asking questions when I did not know how to help myself. Talking about how I feel emotionally and mentally was an uncomfortable experience at times however, it was a necessary pathway to letting go of negative thoughts and experiences, finding solutions and bettering my mental health.
With the numerous ups and downs, COVID-19 continues to be a challenging experience to say the least. Uncertainty, fear, and anxiety are still very much a constant in my life, however learning how to better manage my negative experiences and thoughts has kept me hopeful and has made lockdown less stressful.
Moving forward one day at a time has been something I constantly remind myself and others of. Taking care of my mental health is of upmost importance to me and I hope that in writing this blog it helps others know they are not alone. Small progress is still progress. It is okay to be not okay but, if you are not okay – please reach out and let somebody know.
By: Haley Bowie
Below are some excellent resources for Humber students to help with mental health and well- being:
Student Wellness and Accessibility Center (SWAC)
https://humber.ca/student-life/swac/home
Good to Talk
https://good2talk.ca/about/
Therapy Assist Online:
https://www.taoconnect.org/